June 28, 2020

Monday 062920

WARM-UP
400m Team Run (find a buddy and stick with the entire time!)

Into…

AMRAP x 5 MINUTES (w/ empty barbell)
10 Stiff-Legged Deadlifts
10 Alt. Elbow Punches
5 Strict Press from the front
5 Strict Press from behind neck
10 Backrack Alt Step Back Lunges
...

June 21, 2020

Monday 062220

WARM-UP
CHIPPER WARM-UP (7:00 Cap)
10 Up-Downs
300m Row (moderate)
10 Burpees
200m Row (moderate-high)
15 Med-Ball Front Squats
100m Row (high)
15 Med-Ball Thrusters (:01 pause overhead)

SKILL
ON A 10:00 RUNNING CLOCK...
Practice Handstand Walk, Wall W...

June 15, 2020

Monday 061520

Workout 

WARM-UP 
EMOM x 6 MINUTES
MIN 1 -- :50 Row (increasing pace each interval)
MIN 2 -- :50 AMRAP of 3 Up-Down + 3 Plate Thrusters (:01 pause at top)

Immediately Into…

1:00 of Wrist Stretching / Forearm Opening 

STRENGTH 
5x3
Tempo Front Squat (...

June 7, 2020

Monday 060820

WARM-UP 
3 ROUNDS FOR QUALITY (12:00 Cap)
100m Run
10 Air Squats
10 Med Ball Cleans
10 Scap Pull Ups
10 Kip Swings
10 Sit Ups 

WORKOUT 
3 SETS
600m Run
30 Wall Balls (20/14)
15 Toes To Bar

-Rest 2:00 b/t Sets-

(Score is Total Time) 

Tuesday 060920

W...

June 1, 2020

Monday 060120

Workout 

WARM-UP 
3:00 Cardio Choice
(1:00 easy into 1:30 moderate intensity then push hard for the final :30)

Into…

AMRAP x 4 MINUTES
8 Alt. Elbow Punches w/ Barbell
8 Front Rack Reverse Lunges
8 Scap Push-Ups (:01 Pause at top & bottom)
8 Jumping Ai...

May 25, 2020

Monday 052520

Three classes 
7:15AM, 8:30am, and 9:45AM

WARM-UP 
AMRAP x 6 MINUTES
100m Run 
3 Ring Rows or Jumping Pull-ups
3 Push-ups 
6 Air Squats 

WORKOUT 
"MURPH"

FOR TIME*
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run

*If you have a 20# weig...

May 17, 2020

Monday 051820

WARM-UP 
EMOM x 8
Min 1 -- 8/6 Cal Bike (or :30 Run/Row) + Groiners
Min 2 -- 10 Slam Balls + (Slam Ball Front Squat → Slamball Thruster) 

SKILL 
ON A 8:00 RUNNING CLOCK...
Strict Pull up practice, L-Sit Pull up practice, Strict Muscle up Practice

WORKO...

May 10, 2020

Happy Mothers day! Thank you for all the wonderful mommas at ATG who continue to show us what a great example looks like! Those babies are always watching us!

Monday 051120

WARM-UP 
AMRAP x 6 MINUTES*
30 Single Unders or 30 High Knees 
10 Med Ball or Single DB Front Sq...

May 3, 2020

Monday 05042020

WARM-UP 
2 ROUNDS
25 Jumping Jacks
25 Mountain Climbers 
25 Lateral Jumps over DB

-into-

2 ROUNDS
10 Alt. DB Press
10 Alt. DB Bent Over Rows
10 DBL DB Swings 
10 DB Burpees 

STRENGTH 
10-10-10-10
Strict Press

*Sets must be unbroken.

(Score is Weig...

April 26, 2020

We are almost back guys! This week start mentally preparing for a 5k run, walk, or crawl! Don't worry you will keep getting workouts via text and a video break down each day from your coaches! If you're not ready when we do open back up to come around everyone, still d...